Stretching is emphasized as an important part of any fitness program. Stretching for 5 to 10 minutes prior to engaging in exercise is important in loosening your muscles, tendons and ligaments. By stretching, you can help reduce your risk of injury as you exercise. However, not all stretches prior to exercising are considered beneficial. Some stretches, including static stretching before exercise, can actually do more harm to your body than good.
Back Bends
Back bends -- which you may also know as a yoga bridge -- can lead to pinched nerves and injury to your spinal disks. Back bends are especially dangerous for individuals who have had previous neck or spinal cord injuries and surgeries. If you have a medical history that involves conditions of your neck and back, consult your doctor prior to beginning this stretch. If you are unsure about how to perform a back bend, seek the advice of a fitness professional who can instruct you on proper form to help reduce your risk of injury.
Neck Rotations
Making full rotations -- or circles -- with your neck seems like a simple exercise that anyone can perform. In fact, this exercise is often prescribed for individuals with neck pain and those recovering from neck injuries. However, this exercise may do your neck more harm than good. Rotating your neck through its full range of motion can result in injury to your cervical disks. To complete neck rotations safely, only rotate your neck in half circles. Never perform this exercise to the point where you are experiencing pain.
Toe Touches
Toe touches are probably a stretch you have been completing since your elementary school physical education classes. The straight-legged position of this stretch can lead to hyper-extension of your knees as well as excessive stress on your lower back. It is best to complete toe touches seated instead of standing in order to reduce your risk of injury.
Considerations
Research conducted by the American Council on Exercise indicates that static stretching prior to exercise can increase your risk of injury. Static stretches require you stretch a muscle until you feel a light pull. This position should be held for 15 to 30 seconds. ACE indicates that static stretching can cause injury because your muscles, ligament and tendons are not warmed up and may be susceptible to muscles and strains. Static stretching can lead to a decrease in athletic performance. This is largely because static stretching can cause a decrease in your heart rate opposed to an increase. As a result, you should consider using static stretching as part of a cool down. Prior to exercising, ACE recommends the use of dynamic stretches. Dynamic stretches reduce the risk of muscle tears, reduce muscle stiffness and help increase your range of motion. Dynamic stretching includes controlled movements such as lunges, arm circles and leg swings.
References
- NASM: Essentials of Personal Fitness Training; 2008
- American Council on Exercise: Dangerous Stretching
